BIKE BOOST HR ADVANCED (ALL INDOOR | TURBO) 12 weeks

Average Weekly Training Hours 05:13
Training Load By Week
Average Weekly Training Hours 05:13
Training Load By Week

Sport: Bike Includes Strength and Conditioning, Plyo, Warm ups and Cool downs

Suitable for: Advanced, improving intermediate [longer rides and sessions]

Suitable for an athlete conditioned or regularly training in this sport, or fit enough from other sports to require a challenging programme of improvement in this discipline. Your goal may be a personal best, finishing high up in a banner event or representing your club regularly. You may also be stepping up a distance and want to do this in a smart way that maximises your resistance to injury and avoids overtraining. You get a progressive programme based on your chosen way of measuring effort that’s clear, easy to follow and starts with testing and manageable sessions that grow more challenging as you improve.

This is a tough 12 week performance programme all indoor or turbo based including weekends. It can be used to build power and speed at any time but is especially good for Spring preparation. This plan is ideal for those due to go away on training camp where bike is the focus, so Majorca, Tenerife, Portugal or Spain, if you use this before you go you'll shine.

Weekly day time sessions are focussed on Sweetspot, developing endurance power with faster recovery, and threshold efforts promoting resilience and increasing endurance. The weekend sessions incorporate run offs if you wish to do them. Towards the end of the programme you have a number of 40K race sims. Time invested is around 4-6 hours per week

The plan is for primarily turbo use only, including longer sessions at the weekend, most of which translate to the road but are not as safe in inclement conditions. If you want a less challenging in terms of miles or kms ridden then choose the Intermediate version of this plan.

What you get:

• Video introduction and Welcome
• Full test protocols for benchmarking and improvement, plus retesting sessions
• One-minute videos on Training Peaks set up and use, plus how-to PDF
• Information on all links to connect your training device and Training Peaks+
• Access to bike power software, turbotraining.co.uk FREE until March 2018
• ALL sessions based on YOUR fitness and individual heart rate zones
• Inbuilt ‘progression’ challenge, sessions get more challenging the fitter you get
• Full illustrated guides on all strength and conditioning sessions
• A plan based on your chosen way of measuring your effort and improvement
• A programme based not on hours, but on fitness progression for your chosen event
• An invitation to the closed group Racestronger Facebook pages where you can share experiences, ask questions and find out more relating to your training

Racestronger Ethos:
All our plans offer proven results, and have been used by elites to novice level athletes in multi- discipline to single sport to achieve personal bests and outstanding performances. Race proven by the
Lovetri | Swimwerkx team and hundreds of athletes worldwide. The library features full multi-discipline programmes and ‘boost’ programmes, allowing you to focus on your favourite sport or the one you want to improve the most.

All training plans on racestronger.com http://bit.ly/racestronger
All Racestronger plans on Training Peaks http://bit.ly/allplans

AG, POWER & Performance plans on racestronger.com http://bit.ly/agegroup
Bike POWER based plans on Training Peaks http://bit.ly/power_me_up

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Sample Day 2
1:00:00
63.3TSS
S&C Heartbreaker

You will need: dumbbells, resistance band, and turbo

Warm-up: 10 minutes zone 2 max (each time back on bike should be the same)

First set (2 minutes): • Step-back lunges with dumbbells Do 3 sets total: Holding a dumbbell sideways with two hands at your chest, do 10 reps on each leg, switching between legs (20 total). Focus on a tight core and a vertical back—do not lean forward.

Back on the
bike for 8 minutes.

Second set (2 minutes): • Core punches 10 forward, 10 backward, each arm, 3
times (TheraBand to door handle, one leg in front of other, shoulder width apart) Forward punch reach back for band and punch forward, for rear punch, face the door and band extension, and pull

Back on the bike for 8 minutes.

Third set (2 minutes): rest weight on pelvis Weighted two leg bridge, 10, then non-weighted one-legged bridge, 5 each side, then 10 weighted two-legged bridge

Back on the bike for 8 minutes.

Fourth set (2 minutes):
Side plank with dumbbell lifts into front plank Grab a light weight (5 lbs or less) and do this 3 times total: 30 seconds left plank, 30 seconds right plank, 30 seconds front plank. For the side planks, hold the weight in the opposite hand and dip your hip to the ground with it at your side, then straight arm up in an arc as you raise hip

Back on the bike for 8 minutes.

Fifth Set (2 minutes): Push-ups Do 3 sets
of 10 push-ups. If you feel strong or not tired then

Do 8 minutes on the bike and

Once for an hour, twice for longer

Sample Day 2
0:19:00
20.3TSS
S&C Bike H I T

HIgh Intensity Interval Session
To be performed if you are short of time and only have a few minutes

Warm up 10 mins

8 x 20 secs FULL power with 10 seconds rest between each

Warm down spin for 5 mins

Sample Day 4
0:45:00
TEST - KEY SESSION BIKE Threshold HR

Warm up, on the trainer | turbo trainer | Wattbike or similar. Or outside. 10Mins

When you are ready ride as hard as you are able for 30 minutes. Your LTHR is your average HR for the last 20 minutes. Put this result into Training Peaks: Record this and note in real time or after your session has uploaded do this:

How to videos: How to input your results into Training Peaks here:https://www.dropbox.com/sh/ux2rlzr0f60a34p/AADZU70LewxD1_umRJU_J8Ika?dl=0

a) click 'analyze' or the two diagonal arrows top right of the session box in the middle of your screen, you'll notice performance stats in the box on the right, and a big graph on the left box

If you just recorded your 20 min session then your average HR will show in this box, Use that figure for your zones input.

IF your session was longer and incorporated the 20 minutes then:

b) navigate to that graph - ensure that its showing time as its main axis

c) select the full 20 | last 20 minutes of the proper test you want to if you included your warm up in the session recorded by clicking and holding your mouse button and dragging

d) the statistics will change for the time period you just selected in the right box, use the average HR score you see there to input into Training Peaks zone setting

Go to settings, click zones, select Heart Rate heading then 'add activity' and choose bike or amend what figures are already there by overwriting them by doing the following:

Put the average HR result into the 'threshold' input box, use max and resting HR figures IF you know them, then choose lactate threshold as your 'type' and 'Andy Coggan' as your calculation method then save the result and APPLY.

All your bike sessions will then default and show your target HR's for the session and intervals within them if any

A not quite as good alternate is to simply knock off around 12-15 beats off your maximum known HR, and use that figure for TP to auto compute. Use 'Max HR' as the methodology, and 'Joe Friel for bike' as the calculation and press

Sample Day 5
1:00:00
60TSS
OPTIONAL Easy Bike Spin

Don't go out of zone 2 bottom zone 3

Sample Day 7
0:35:00
21.7TSS
TURBO | Gear Grinders LTHR

(stay seated) Indoor or outdoor
10 minute warm up then 25 minutes in Zone 1 and 2 as:

5m at 80 RPM easy gear
5m at 60 RPM biggest gear
5m at 90 RPM middle gear
5m at 60 RPM biggest gear
5m at 80 RPM easy gear

5 mins warm down easy in low gear at 90RPM

Sample Day 7
0:20:00
13.3TSS
OPTIONAL ALL Run Off steady RPE [S]

Run straight off bike
20 minute steady run RPE = 3-7 depending upon race distance
Post activity stretches and warm down

Sample Day 9
1:13:00
65.8TSS
TURBO ELITES | A Pyramid P1-3 LTHR

Turbo/Rollers/Static Bike: Pyramid Intervals Session

Ride: Cadence 95rpm+ during the efforts and drop below 95rpm for the rests 

Zones: Threshold zone for TT efforts and active recovery for rests

1 minutes Threshold Effort 
1 minutes Active Recovery
2 minutes Threshold Effort 
2 minutes Active Recovery 
3 minutes Threshold Effort 
3 minutes Active Recovery 
4 minutes Threshold Effort 
4 minutes Active Recovery 
5 minutes Threshold Effort 
4 minutes Active Recovery 
4 minutes Threshold Effort 
3 minutes Active Recovery 
3 minutes Threshold Effort 
2 minutes Active Recovery 
2 minutes Threshold Effort 
1 minutes Active Recovery 
1 minutes Threshold Effort 

Cool down routine

Session 2 and every following Week - add 30 seconds to everything except the max effort

Paul Gardner
|
Lovetri | Swimwerkx Race Team

Head Coach and Coach Mentor Principal | LovetriSwimwerkx Race Team and founder | racestronger.com Experienced and published performance coach over all distances and abilities

Ex GB AG and Triathlon England Board. Ironman certified, BTF Level II Diploma and Training Peaks LII

We support you in your goals, blending scientific based training proven at elite level around your work and personal life. You get fun effective functional training that delivers results.

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